Veggie Balls are a versatile and delicious option for vegetarians and meat-eaters alike. Packed with nutritious vegetables, grains, and legumes, these savory bites are perfect as an appetizer, a main course, or even as a snack. The combination of flavors and textures makes them incredibly satisfying, and they can easily be paired with a variety of sauces, from marinara to tahini, to suit your taste. Whether you’re looking for a meatless option for your spaghetti or a tasty addition to a grain bowl, these Veggie Balls are sure to please.
Ingredients:
- 1 cup cooked quinoa or brown rice
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 carrot, grated
- 1 zucchini, grated and excess water squeezed out
- 1/4 cup chopped fresh parsley or cilantro
- 1/4 cup breadcrumbs (or gluten-free breadcrumbs)
- 2 tablespoons nutritional yeast (optional for a cheesy flavor)
- 1 tablespoon soy sauce or tamari
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil (for sautéing)
- Olive oil spray or extra oil for baking
Instructions:
- Prepare the Ingredients: Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper. Cook the quinoa or brown rice according to package instructions and let it cool slightly.
- Sauté the Vegetables: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and garlic, sautéing until softened, about 3-4 minutes. Add the grated carrot and zucchini, and cook for an additional 5 minutes, until the vegetables are tender and any excess moisture has evaporated.
- Mash the Chickpeas: In a large mixing bowl, mash the chickpeas with a fork or potato masher until mostly smooth, leaving some chunks for texture.
- Combine the Mixture: Add the cooked quinoa or brown rice, sautéed vegetables, chopped parsley, breadcrumbs, nutritional yeast (if using), soy sauce, smoked paprika, cumin, salt, and pepper to the bowl with the mashed chickpeas. Mix everything until well combined. The mixture should be moist but hold together when pressed. If it’s too dry, add a little water; if too wet, add more breadcrumbs.
- Form the Veggie Balls: Using your hands, shape the mixture into small balls, about 1 to 1.5 inches in diameter, and place them on the prepared baking sheet.
- Bake: Lightly spray or brush the veggie balls with olive oil. Bake in the preheated oven for 20-25 minutes, turning them halfway through, until they are golden brown and slightly crispy on the outside.
- Serve: Serve the veggie balls hot with your favorite dipping sauce or over pasta, in a sandwich, or in a grain bowl.
These Veggie Balls can be customized with different vegetables and seasonings based on what you have on hand, making them a go-to recipe for a healthy and tasty meal. Enjoy them as they are, or get creative with different accompaniments!
